your chance to chat with mark foster

Mark Foster explodes into another 50 freestyle. Photo: SWPix

Last week we gave you the chane to put your questions to Britain's best sprinter and four time Olympian Mark Foster in an online live chat, In case you missed it, here's what the big man had to say about his training, future plans, and of course his Olympic trials disappointment and subsequent appeal.

What would you pinpoint as the greatest single factors in your phenomenal success?
Talent and hard work.

What are your major goals over the next few years?
The Olympic games this summer, then the world championships in the USA and in December the European championships in Vienna. Then ultimately the 2008 Olympic games in Beijing.

What do you see as your best body feature?
Strong shoulders for swimming, big hands and big feet!

Do you stay away from alcohol or allow yourself to indulge once in a while?
Once in a while, after a major championship, but whilst in training I drink Wellman High Performance, which helps maintain my energy levels.

How often do you train?
I train 6 days a week, 3 days down the gym; I swim every day and run on a track 2 times a week. It's a full time job.

When you were a child did you always want to be a swimmer?
No I wanted to be an Airline Pilot. But I do the butterfly!

Mark. Do you recommend that I can still take my daily vitamins whilst having a Wellman High Performance drink? Or are they not needed?
Take Wellman for general health and wellbeing and take Wellman High Performance to sustain energy release.

You spent some time in Florida with The Race Club; was it good to work with some of the world's best sprinters? And do you learn much from them?
I trained in Miami for 6 weeks and took a couple of training partners with me. Gary Hall Junior who won the Olympics in Sydney joined me and did my workouts, I learnt a lot from Gary about technique.

James Parrack write in his April column in Swimming magazine about Neil Metcalfe missing out on the Barcelona Olympics in your event even though he did the qualifying time and came second behind you. This was because Fibbens was pre-selected for winning a bronze at the 1991 Europeans. Don't you think there is an argument for your pre-selection after your medal win at 2003's Worlds this time round?
Yes, the 2003 World Championship in swimming terms is the equivalent of the Olympic games and I think that being second in the World is a good case for being pre-selected.

Mark Foster collects his world championship silver medal in Barcelona Photo: SWPix

Who do you think will be the main challengers in Athens?
The Americans are always strong in particular Gary Hall Junior, obviously Alexander Popov who won the World Championships last year and Pieter van den Hoogenband.

How's the shoulder?
I am still having physio and rehab but should be 100% in a couple of weeks. It's not painful but I still don't have full range of movement.

Since you had a shoulder injury before the trials why didn't you alert the national coaches/officials/selectors, explain that you would compete and do your best, but request a second chance at the qualifying time later in the year. This may have kept your options open. Alternatively, had you withdrawn through injury, the selectors may well have given you a second chance. Secondly were you given bad advice by your coach?
Firstly I did not read the selection policy as I did not think I would have a problem doing the time, secondly, the British Swimming Team physio was treating me and would have been liaising with Bill Sweetenham and telling him that I had an injury. It was not until I saw the reaction times in the final that I was 0.15 of a second slower off the block than I normally am. I only missed the time by 0.05 of a second and am hoping to have a second chance at the Europeans in 4 weeks in Madrid. Fingers crossed!

You've had a fairly long career, has there been any times when you've thought about quitting and what's kept you going?
I only started training properly in 1997 so I only feel I have been swimming for 7 years, although I raced in the Commonwealth Games in 1986, I just did it for fun back then. I believe I still have a lot of improvement to make and believe that the next 4 years will be the best.

Who is the best coach you've worked with?
My present coach, Colin Jackson.

What are some really good cardiovascular 'friendly' foods?
Wholemeal bread, pasta and wholegrain rice, and also vegetables are a good source of carbohydrate.

What tips would you give an up and coming sprinter?
Depending on how long their race is train specifically for that period of time, for example like me, I last 20 seconds, so would not swim up and down for 2 hours, I need to be explosive.

Do you have any input in making suggestions for improvement in swimming apparel?
No I leave that up to my sponsors, Speedo.

How do you prepare mentally before a big race?
I am a lot more conscious about how much rest I get (sleep) and I make sure I eat the right foods.

Do you ever plan to release an insight into your training regime i.e. what your typical swimming session is like and what you work on in the gym? Being a sprinter myself I would find it very useful.
I may look at writing a book about my training in the next few years.

Do you think we'll be seeing anything different in swimming at this years Olympics?
You will see an American swimmer sweep the board and possibly win 7 gold medals.

What would you want to do when you retire from swimming?
Be happy in whatever I choose to do.

Do you ever regret the way you approached your swimming at the start of your career?
No, when I started swimming it was very much a social activity, I think had I been more serious when I was younger I wouldn't still be doing it now.

How would your training regime change in the few months leading up to the games?
Between September and March I do all my conditioning work and then do more specific training and racing up until the games.

Will you be going to the world short course championships?
Yes.

Do you follow a strict diet?
Because my event only lasts 22 seconds and because I train explosively I eat lots of protein and not much carbohydrates. This is because I want to get strong, but don't need to last a long time.

What's your biggest regret?
Not training like an athlete sooner.

I hear you have an interest in fashion, what do you consider is the best look for you?
I suppose because I spend so much time in tracksuits I like to look smart.

What is your greatest sporting moment?
Becoming the fastest human in water!

Hi Mark. How come you avoid building excessive muscle bulk when training?
To tone muscle you do lightweights high reps and to get stronger without getting bigger you do high weight low reps.

How many High Performance drinks need to be drunk a day until I can feel some benefit?
I normally drink 1 first thing in the morning and last thing at night.

What other sports do you like?
I like playing Golf and do charity golf events.

What do you put your swimming longevity down to?
I think I am very lucky to do a sport for a living, it's something that many people would like to do, I'm like a fine wine and I get better with age.

You obviously have a very demanding training schedule, how do you stop yourself from getting run down?
Making sure I eat healthy and supplementing my diet with nutritional supplements such as Wellman products.

What is your favourite pastime?
Walking my dogs (George and Em), drinking coffee, house hunting and shopping. Thank you for all your questions, keep your fingers crossed and hopefully I'll be in Athens. Mark.